Dairy vs Non-Dairy Yogurt: Why Both Are Good for Gut Health

A look into how dairy and non-dairy yogurt has benefits. Plus, a list of my top choices.

A whole food, plant-based diet has been gaining popularity in the last 5-10 years. It focuses on incorporating whole, plant foods into the diet, with a minimal or no amount of processed food. People usually avoid consuming animal products while following this lifestyle, however some food items, like yogurt made from cow’s milk, may be beneficial for some.

The importance of overall health is mainly linked to our gut and it is known that many diseases begin in the gut. In order to maintain our gut health, there are a variety of items that we can eat on a regular basis. The most important and underrated item on the list is dairy-based yogurt. The advantages and the nutritional profile of super simple food like dairy and non-dairy-based yogurt are all the more incredible because they can be used in multiple ways. So even if one is on a plant-based diet, they may still consider eating dairy-based yogurt because of the nutrition that it brings.

The difference between dairy and non-dairy yogurt

The main difference between dairy-based and non-dairy-based yogurt is that dairy-based yogurt is made from animal milk, whereas non-dairy-based yogurt is made from other sources which are coconut milk, oat milk, soy milk or nuts (cashew or almond). Listed below are a few differences which will surprise you:

Protein content

A significant difference between dairy-based and non-dairy-based yogurt is that the quantity of protein is much higher in the former as compared to the latter. Dairy-based yogurt has a sufficient amount of protein, coming in at 12 grams per cup! Most non-dairy-based yogurt contains much less protein, with coconut milk-based yogurt having only 1 gram of protein per cup, making dairy-based yogurt far superior.

Sugar trouble

An alarming difference between dairy-based and non-dairy-based yogurt is the quantity of sugar present in the latter. While this does very greatly based on the brand, many non-dairy yogurts can have up to 8-13 grams of sugar per serving, compared to 0 or 1 gram in dairy yogurt. That’s equal to half a snickers bar! Sometimes, when a product lacks in protein quantity, they make up for it by adding sugar, so be mindful of this when choosing a yogurt. Remember, avoid pre-sweetened yogurt containers—instead add your own fruit.

Beneficial probiotics

The probiotic benefits that dairy-based yogurt provides is extremely important for the balance of our gut. Although this comes naturally in dairy-based yogurt, you can now find active live cultures added to non-dairy-based yogurts for gut health.

Digestive issues

If someone has acne, hormonal issues or most commonly digestive issues, lactose can be a concern. Lactose can be hard to digest for many, and it is naturally found in dairy-based yogurt, so if you notice these problems, try switching to non-dairy-based products.